Do you struggle with internal dialogues? Do you have recurring fear based thoughts that bring up anxiety, worry, negativity, anger or judgment that cycle endlessly? Thoughts that are not related to what's happening in physical reality currently but are based upon past experiences or fear that they will be repeated in the future? Scenarios that are projections into the future, that may or may not come to pass?
Here's a tool to snap out of fear's grip [yes, the grip of the ego] and to stay above ground, before descending into those rabbit holes. [After all, Rabbit is the totem animal of fear!]
First, stop. Be aware that you don't have to continue to think the thought or continue its scenario. Remember that you control your thoughts and not the other way around. Choose to be present.
Next, notice. Be aware of the environment that you are in, so that you can get out of your head. Use your physical senses. Look around at your surroundings and observe and sense what is here right now. Notice that this has shifted your focus. Breathe into your heart. Notice that it is now easier to relax.
Return to the thought, with detachment. Ask yourself - is this thought true? Although it may have been in the past, is it true now? Is it merely an assumption? Is it or was it really your thought or a thought based upon social opinion or a judgment that is invalid? Is there enough known information for it to be factual?
Proceed with presence. State that you release the thought and send forgiveness to yourself or anyone else, if there is judgment involved. Choose to be open minded to new information. Reminder- most of us have spent a lifetime in non-presence, distraction and multi-tasking. Being mindful takes diligence and time.